Category: Workout of the Day

Strength

EMOM for 10 Minutes

[odd] Max Effort Strict Pull-Ups
[even] 60 Second Plank Hold

We’re doing 5 rounds of max effort strict pull-ups.  Your numbers will drop off as the EMOM commences but try to hold as many reps as you can.  Your reps do not have to be unbroken.  For folks that are not quite ready for strict pull-ups use a band that has you getting max reps in the 3-5 range.  Try to slow down your decent from the top of the pull-up bar as you come back down.

WOD

AMRAP in 15 Minutes
30 Walking Lunge Steps
20 Alternating Dumbbell Snatch 45/30lbs
10 Push-up

Workout notes: Make sure to maintain proper form with the walking lunge steps.  Keep your torso upright and extend your forward leg with your foot flat on the ground.  The shin of your leading leg should be nearly upright.

Strength

Front Squat 8-5-5-3-3-3-3

Work up to a strong effort 3 rep front squat. Start light and increase the weight for each set. The focus here should be keeping your torso upright and tracking your knees over your feet. Your elbows should be pointing outward with your chest up.

WOD

5 Rounds for time
30 Sit-ups
15 Box Jumps 24/20″

Workout notes: This workout looks short but sweet but don’t be fooled! The total rep count adds up fast and you will have to work hard to keep the intensity up! Sit-Ups can be performed with or without an ab-mat based on your preference.  Scale the box jump by height first rather than performing step ups if possible.

WOD

5 Rounds for time

Run 400M
15 Deadlift 225/155lbs
15 Burpees Over the Bar

Workout notes:  If you are scaling the workout think about a weight that is no more than 60% of your 1RM.  Going unbroken isn’t required of course but if the weight you have chosen is so heavy that it forces you to do singles from the start you may have gone too heavy.

WOD

3 Rounds for Time

400M run
15 Thrusters 95/65lbs
15 Chest To Bar Pull-Ups

Workout notes: This workout tastes a little bit like the classic CrossFit workout “Fran”.  With this format you should be able to move from one movement to the next as they alternate between pushing and pulling. Focus on constant movement as long as your mechanics are sound. Push the run but use it as a bit of recovery so you can come right in and perform a large set of thrusters.

Strength

3-3-3-3-3

Weighted Dips

Perform 5 sets of 3 Weighted Ring Dips and increase the weight across each set if possible.  Perform the movement strict and without weight rather than kipping if you are not quite ready for weighted dips. If you do not have bodyweight ring dips yet you can try them on the p-bars or use a band but perform 5 sets for max reps rather than stopping at 3.

WOD

AMRAP in 20 Minutes

400M run
15 Power Snatch 75/55lbs
15 Box Jumps 24/20″

Workout notes: The power snatch is meant to be light for this workout. You should be able to do the entire round of 15 in a few sets. When you are fresh a large set should be no problem. For a long workout like this think about working at steady pace for all 20 minutes.

[creativ_alertbox icon=”” colour=”theme” custom_colour=””] The New Year is always a time of change! In 2015 we will be losing one coach, but gaining two new coaches! Coach Drew has accepted a position in Chico and we are excited for him to embark on this new adventure! We are also excited to be welcoming two new fabulous coaches to CFD! You will be seeing Katie and Oscar coaching alongside our crew in the upcoming weeks! 2015 here we come!  [/creativ_alertbox]

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Gym is closed today!  Happy New Year![/creativ_alertbox]

[creativ_alertbox icon=”” colour=”theme” custom_colour=””]The New Year is always a time of change! In 2015 we will be losing one coach, but gaining two new coaches! Coach Drew has accepted a position in Chico and we are excited for him to embark on this new adventure! We are also excited to be welcoming two new fabulous coaches to CFD! You will be seeing Katie and Oscar coaching alongside our crew in the upcoming weeks! 2015 here we come!  [/creativ_alertbox]

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Shortened hours today! We will be closing after the Noon class and reopening for regular hours on Friday. Happy New Year![/creativ_alertbox]

Skill

Clean & Jerk

1-1-1-1-1-1

Work up to a strong effort Clean & Jerk.  For all lifters this means keeping the load light at first and working up in small increments. A squat or power clean is acceptable but a the most experienced lifters will catch the bar in a squat to lift strong loads.  New lifters focus on technique and judge your effort by the strain it takes to achieve the lift.

WOD

“Karen”

150 Wall Ball Shots 20/14lbs 10/9′ target

Workout notes: Another classic “Girls” workout from CrossFit.com and favorite of tall CrossFitters everywhere. It’s fine to start with a large set at first while you have your initial anaerobic push powering you.  When you start breaking up the reps stick to short rest and work through the remaining reps in whatever set size keeps you moving.

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Reminder! We are only open for a half day tomorrow and closed New Years day. We will return to normal hours on January 2nd! [/creativ_alertbox]

Strength

Overhead Squat 8-5-3-1-1-1-1

Work up to a strong effort 1 rep overhead squat, not necessarily a max effort lift but a challenging weight. Start light and increase weight for each set. If you have established a good bodyweight or weighted squat but you are struggling with the overhead squat  you’ll want increase the load only if you are able to take your squat below parallel. Remember to turn your arms out while you actively press up on the bar.   The overhead squat is our most demanding lift in terms of mobility so start with a PVC and establish the mechanics first before you add weight. If the Overhead Squat isn’t happening today due to a mobility issue spend some time working on your front or back squat.

WOD

For Time

21-15-9

Dumbbell Burpee Deadlift 45/30lbs
Dumbbell Front Squat 45/30lbs
Dumbbell Push Press 45/30lbs

Workout notes: You will be using 2 dumbbells for this workout and hanging on to them for the entire workout.  Each movement tends to tax muscle chains independently but of course there is some carryover.  Going unbroken is possible but it is going to be really difficult!  Most of us will need to break up the rep rounds into sets so plan those out to minimize extra reps.

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please note that we will only be open for a half day on Wednesday and closed Thursday of this week. We will return to normal hours on Friday![/creativ_alertbox]

Skill

1 Round of

3 Minute Handstand Hold
3 Minutes Rest
3 Minutes Plank Hold

Your score is the total number of seconds held at each station during the 3 minutes.  Holding the position for the entire interval is not required! Break up the work as needed but go for as many seconds as you can.  If you are new to handstands walk up at an angle or hold pike with your feet on a box and come down safely when you need to.

WOD

5 Rounds of 2 minutes at each station

2 Minutes of  “Cindy”
5 Pull-Ups (NO BANDS TODAY! Perform supine ring rows as your first scaling option)
10 Push-Ups
15 Squats

then

2 Minutes
Row for Calories

then

2 Minutes
Rest

Your score is your total number of reps over all five rounds.

Workout Notes: This workout is “Fight Gone Bad” style with 2 minute minutes of work at each station. We start with 2 minutes of the benchmark CrossFit workout Cindy. Perform supine ring rows instead of banded pull-ups if you are not able to do bodyweight pull-ups as your first scaling option. Adjust the difficulty by how far out you put your feet, make them tough!  Keep your midline tight throughout the movement and try to keep your body rigid. Transition to the rower and find a sustainable pace for 2 minutes. Rest 2 minutes and repeat 4 more times!

This is a total of 20 minutes of work during a 28 minute workout.  If you are new to this amount of volume consider scaling this workout down to 3 rounds.  This day is a repeat from July 14, 2014!

WOD

CrossFit Open 14.1/11.1

AMRAP in 10 Minutes
30 Double Unders
15 Ground To Overhead 75/55lbs

Workout notes: Give a strong effort for this now famous and once repeated CrossFit Open workout. Double unders can of course be scaled to single unders but consider sacrificing your total score to get through the workout with double unders. You may not end up with as many rounds but you will get a good workout in and you have no minimum work required during the AMRAP scenario. The barbell movement will be fastest with a power snatch but a clean and jerk or clean and press or push press was also an accepted method for completing the workout. With that caveat most experienced CrossFitters will be able to “RX” the workout. Have fun!